Mobility: Ant. Hips/Ant. Delts/L-Spine Part A: 3 sets Not For Time: 10 SL Shoulder Bridges (each) 10 OH Reverse Lunges w/empty bar (each) 20 Strict Press w/empty bar 20 Butterfly Situps Note: Bars are like babies, if you drop them they are taken away forever
Part B: 10 Min. OMEM 4-5-6-7-8-8-7-6-5-4 Back Squat *all at 50% of 1RM
Part C: 10 min. AMRAP 45s work with 15s rest
DB Burpee Box Step Overs (45/25) - all boxes are 20"
*score is total reps
Flexibility: Chest/Glutes/ Quads